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22 Health Knee and ankle injuries can strike at any time so it is wise to be prepared, CPL Mark Doran reports. T IS acceptable to train through pain, but never train through a serious knee or ankle injury.” This is a firm rule applied by a PTI with more than 30 years of military experience, WO2 Stuart Laughton, of 1 Close Health Battalion. Ankle and knee injuries can happen during everyday activity. Playing touch football, running in boots on uneven ground or even stepping off a gutter can be the cause of a twisted ankle or busted knee. Lateral movement can be hazardous especially for participants in sports such as soccer, rugby and basketball. WO2 Laughton said although these were common complaints, Defence personnel were also vulnerable because they pushed their bodies to the limits. “Unfortunately, many soldiers, sailors and airmen are often prepared to tough it out and continue training, instead of taking the time to let the injury heal before it gets worse,” he said. “What they end up with are muscle strains or wear-and-tear injuries that can progressively build up over months or years. “If they had visited a doctor or physiotherapist immediately after the injury and followed their recommendation before returning to the gym or combat training, they could have protected the injured tendon, ligament or muscle from further damage.” Poor nutrition, failure to warm up, bad lifting techniques and bad luck can contribute to these injuries and recovery becomes harder as people get older. Photo: CPL Mark Doran AIRF RCE February 26, 2015 Seek advice, don’t ignore ‘I retained warmth, however, they wouldn’t help if an activity was overdone. Knee and ankle injuries can be especially frustrating for personnel trying to lose weight as exercises such as squatting, lunging and jumping put pressure on the joints. WO2 Laughton recommends using lighter weights and higher repetitions when in recovery. “Exercising in a pool is one of the best ways to recover from an injury because there is no weight affecting the body,” he said. “Rapid atrophy and degeneration of muscle tissue can occur when there is a significant time away from exercise. “But the healing process can be accelerated by performing frequent, low-intensity exercises to activate the injured area and then taking time to stretch post-workout.” He said wearing knee or ankle supports could be helpful when carrying an old injury because they “Running or jogging with injured knees can feel good immediately afterwards thanks to the post-workout endorphins triggering a positive feeling in the body, but eventually the injury will become worse,” WO2 Laughton said. Running or route-marching in combat boots is a part of normal life for most Defence personnel. WO2 Laughton said injuries from wearing combat boots during military activities were common, especially among new recruits, because wearing boots was a new experience. “Regardless of our methods for negating these injuries, such as leadup training, combat boots change the dynamics of a person’s gait and can even affect a seasoned soldier,” he said. “I have found the best way to train for an activity such as a forced march is to have a second pair of ADFapproved lightweight boots. “If we take precautions, prepare responsibly and learn about possible injuries, we can be better equipped to face the physical rigours of military training.” Inspection time INJURY CARE Due for your yearly inspection? Online Services will let you know the time and date.  Ensure you get proper treatment and rest when injured.  Relieve pain and swelling and promote healing and fl exibility with RICE – rest, ice, compression and elevation.  Never ignore a nagging injury.  When training through an injury, use slow concentrated repetitions.  Put training on hold and visit a doctor when in serious pain.  Find out what type of exercise is best and the type of rehabilitation needed.  Do not overstep the limitations of an injury as this will make it worse.  Always get doctor’s advice before returning to the gym. It’s yearly inspection time and over the next few months we will be inspecting properties across Australia. We’ve made it easier this year to book your inspection. Instead of phone calls, you will receive an email notification of your inspection date and time, also viewable under the important events section in Online Services. If you can’t attend the inspection, or you need someone else to attend instead, please contact us or fill out an appointment of agent form on our website and return to us before your inspection date. dha.gov.au/online 139 342